Do your best quality diet by eating almonds, cashews

Jun 2, 2017 | | Say something

nuts

Washington, Jan 20: Including nuts like almonds , Brazil nuts, cashews , hazelnuts, macadamias, pecans, pine nuts, pistachios and nuts , in the diet can improve nutrient adequacy for most nutrients, and better diet quality. A new study compares the dietary adequacy and quality of nutrients they consume nuts and consumers of non-tree nuts in a representative population nationwide.

Researchers looked at 14,386 adults, age 19+ years, participating in the 2005-2010 National Health and Nutrition Survey (NHANES). the usual intake is derived from two separate withdrawals 24 hours. The difference between this study and previous research is that it uses the usual intake and compares the nutrient adequacy compared with nutrient intake. The latter simply looks at the amount of a nutrient in particular an individual consumes. adequacy of nutrients, on the other hand, measures the amount of a particular nutrient consumed in relation to the amount recommended for that nutrient. (Read 😕 Can pistachios protect the heart during stress )

consumers of tree nuts accounted for approximately 6 percent of the population and the average normal consumption was 44 grams (or about 1.5 ounces) per day. Compare this with the per capita consumption of only 3.3 grams of walnuts per day. When it comes to nutrient adequacy for most nutrients, consumers nuts fared better than nonusers. (Read: nuts and health benefits )

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According to Carol O’Neil, professor at Louisiana State University Agricultural Center and lead author of consumption nuts should be encouraged as part of a healthy diet, by health professionals to improve diet quality and nutrient adequacy. The authors also highlighted the need for nutrition education programs that increase awareness and consumption of nuts. (Read 😕 Can people with hypertension eat nuts )

The study is published in the open access journal Nutrients .

Here are some health benefits of nuts

Almonds

helps in proper growth the body of an unborn child

soaked almonds are an excellent source of folic acid – an essential for the proper development of the fetal brain and neurological system vitamin. On the other hand, when soaked almonds become much easier to digest, helping and slow digestive system of a pregnant absorb all the essential nutrients woman.

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keeps your heart healthy

According to a study published in the Journal of Nutrition (4) Almonds are very powerful antioxidants that prevent the oxidation of LDL cholesterol. This property of the nut helps protect the heart and the entire cardiovascular system damage and negative effects of oxidative stress. If you suffer from some form of heart disease, try to include almonds in your diet to stay healthy. Read more about 6 Reasons eating almonds soaked are great for your health

Cashew

reduces bad cholesterol: the fact that the cashew nut is rich in fats may be the reason why people avoid eating too much of it, thinking it is bad for health. But nutritionist Neha Chandna emphasizes that cashews are good fats like omega fatty acids and other unsaturated fats such as oleic acid, which are good for health. Lower level of bad cholesterol (LDL).

Reduced risk of cancer :. Along with anacardic acids, cashews also provide antioxidants like selenium and vitamin E, to prevent oxidation of free radicals that can cause cancer

You can prevent dental caries: cashews contain anacardic acids found to effectively kill organisms that cause cavities and abscesses. Read more about 9 amazing health benefits of cashew nuts

Nut

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induces sleep: nuts contain a compound called melatonin, responsible for the transmission of messages relating to the cycle of light and darkness to the body. Since melatonin and is synthesized by the body, nut consumption increases blood levels of melatonin, inducing sleep that way. That’s why eating nuts can be a great way to improve sleep .

Evita diabetes : All types of nuts are associated with a lower risk of diabetes and nuts are no exception . According to a study, women who consumed 28 grams of nuts twice a week were 24% less likely to develop type 2 diabetes The study was published in Journal of Nutrition , and although it was conducted in women, experts believe that the benefits would be similar for men too. Read more about 13 reasons to eat nuts every day!

With inputs from ANI

Photo source: ANI




This article was originally published on thehealthsite, Read the original article here

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Posted in: Almonds, Cashew nuts, Fitness, Healthy Food, In the news, nuts, Pistachios, Tree nuts, walnuts

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